Our comprehensive fitness programming is specifically designed to honor and support the unique physiological needs of women throughout their entire life cycle. We offer five distinct training cycles, each ranging from eight to sixteen weeks in length, carefully structured to align with different life stages, hormonal phases, and wellness goals that women experience.

Each cycle is founded in evidence-based strength training principles, recognizing that building and maintaining lean muscle mass is essential for women's long-term health, metabolic function, and bone density. Our strength-focused approach is thoughtfully complemented with strategic cardiovascular stimulus, creating a balanced training methodology that supports both muscular development and cardiovascular health.

These cycles are intentionally designed to adapt to the natural fluctuations in a woman's body—whether navigating monthly hormonal changes, pregnancy and postpartum recovery, perimenopause, menopause, or the active aging process. By acknowledging that women's bodies require different training approaches at different life stages, our programming provides the flexibility and specificity needed to optimize results while prioritizing safety, sustainability, and overall well-being throughout every phase of the female life cycle.

Perimenopause + Menopause + Menopause

Our menopause programming addresses changing recovery patterns, shifts in body composition, and the heightened importance of strength training during this life stage.

Warm & Empowering: Perimenopause & Menopause Support Our specialized programming meets you where you are—adapting to your body's changing recovery needs, supporting healthy body composition, and prioritizing the strength training that becomes essential during this transition.

Clear & Direct: Perimenopause & Menopause Our menopause-specific programming is designed around your body's evolving needs: optimized recovery protocols, body composition support, and increased emphasis on strength training.

Most Natural Flow (my recommendation): Perimenopause & Menopause Our menopause programming adapts to your body's changing needs—accounting for fluctuating recovery rates, shifts in body composition, and the increased importance of strength training during this stage.

Are you looking for a safe, structured, and empowering fitness program for your young athlete? Valkyrie Society in Ankeny is excited to offer our Young Valkyrie Athletes Program – designed specifically to help youth build strength, confidence, and proper movement skills that will benefit them in sports and life. What Your Athlete Will Gain:

Foundational strength and conditioning

Proper lifting techniques and body mechanics

Improved athletic performance across all sports

Increased confidence and mental resilience

A supportive, positive training environment

Whether your child is a multi-sport athlete looking to gain a competitive edge or simply wants to build healthy fitness habits, our Young Valkyrie Athletes Program provides the perfect foundation for success.